Thoughts are the trojan horse that smuggle in emotions. Emotions are temporary: they are real, but not really you. They can capture you and own you. You can stare down the emotion and rob the thought of it’s emotive force just by being aware of the trick.
Things affect you because you decide to care: you made it about you. Most of your cares are small and serve no one, not even yourself. Equally, you can let nothing affect you and become a stone. How boring. Be aware, be particular.
You can declare “I am not fucked up” and it is true. To realize a thing is to make it real: to declare “I am fucked up,” is to focus on problems and problem solving instead of being.